Go easy on the salt

The average person in the U.S. consumes 3,500 milligrams of sodium a day. That’s equivalent to almost 9 grams of salt, or nearly 2 teaspoonfuls—way more than the 2,300 milligrams per day suggested by the Dietary Guidelines for Americans.

But the majority of excess salt, or 77%, isn’t spooned into your food—it comes from processed foods.

The FDA recently announced a plan to gradually scale back on salt in processed foods, which may be the end of the line for super salty products.

In the meantime, keep an eye out for excess sodium and adjust your intake accordingly. Check out these 25 hidden salt traps you can find lurking in the grocery store.

Go easy on the salt

The average person in the U.S. consumes 3,500 milligrams of sodium a day. That’s equivalent to almost 9 grams of salt, or nearly 2 teaspoonfuls—way more than the 2,300 milligrams per day suggested by the Dietary Guidelines for Americans.

But the majority of excess salt, or 77%, isn’t spooned into your food—it comes from processed foods.

The FDA recently announced a plan to gradually scale back on salt in processed foods, which may be the end of the line for super salty products.

In the meantime, keep an eye out for excess sodium and adjust your intake accordingly. Check out these 25 hidden salt traps you can find lurking in the grocery store.

Kellogg’s Raisin Bran

Sodium: 350 mg

Serving: 1 cup cereal (190 calories)

Though this cereal contains only 15% of your daily sodium recommendation, it has more than double the sodium of some other cereals. Cheerios contains 190 milligrams, GoLean has 85 milligrams, and Special K Protein Plus contains 147 milligrams per one-cup serving.

Kellogg’s Eggo Buttermilk Pancakes

Sodium: 580 mg

Serving: 3 pancakes (280 calories)

Eat these pancakes for breakfast, and you’ve consumed 25% of your sodium for the day.

And if you add in 1/4 cup Kellogg’s Buttery syrup, you add in 90 more milligrams, for a total of 670 milligrams—one-third of your daily sodium. Swap them for two Eggo waffles and you save 160 milligrams.

Green Giant Canned Mushrooms

Sodium: 440 mg

Serving: 1/2 cup (25 calories)

Vegetables are supposed to be your friends, but with 440 milligrams of sodium per serving, it is best to rethink these canned veggies. Instead, choose fresh or frozen, which contain 30 milligrams or less per serving.

Rice-a-Roni Spanish Rice

Sodium: 1,250 mg

Serving: 1 cup prepared (260 calories)

Most people don’t equate rice with a salty treat, but this side dish contains more than 50% of your daily amount of sodium. The brand does sell low-sodium varieties, but they still have 650 to 670 milligrams of sodium per cup of cooked rice.

Bertolli Mediterranean Style Shrimp and Penne Primavera

Sodium: 890 mg

Serving: 1/2 of 24-oz. package (320 calories)

With 320 calories, 15 grams of fat (1.5 saturated), and 5 grams of fiber, this frozen meal looks like a winner. However, with more than one-third of your daily intake of sodium, you might want to leave this pasta in the freezer.

Friendship 1% Low-Fat Cottage Cheese

Sodium: 360 mg

Serving: 1/2 cup (90 calories)

Cottage cheese? Really? Yep, although it’s low-cal and protein-packed, a serving also dishes up 15% of your daily salt intake.

While dieters have long turned to cottage cheese as a filling snack, if you’re concerned about sodium, you’re better off with Greek yogurt, which contains less than 100 milligrams for the same serving size.

Otis Spunkmeyer Harvest Bran Muffin

Lean Cuisine Baja-Style Chicken Quesadilla

Sodium: 690 mg

Serving: 1 meal (280 calories)

Frozen meals are often full of sodium. However, this dish could be a salt trap—although it’s only 280 calories, it also delivers almost 30% of your daily sodium intake. If you want to eat one, be sure to pair it with a side dish that’s low-sodium, either a salad or steamed veggies.

Lunchables Ham and Swiss With Crackers

Sodium: 1130 mg

Serving: 1 Lunchable (340 calories)

This lunch seems like a good thing to pack in a child’s lunchbox, but leave this one on the shelf.

It has nearly half the recommended sodium for an adult, and about 60% of the Institute of Medicine's recommended daily intake for children ages 4 to 8. You’re better off with a ham and cheese sandwich, baked chips, and fruit.